A week later

The day to day thing is going to get to be tricky.  I guess at this point that is not an issue since I am the only one following my own blog.  It has been a good and busy week.  Running wise as of today Saturday I completed 16 miles and have ran every day this week.  Nutrient wise this has not been the best week or even close to a good week.  Getting a good eating plan is going to be a little tougher than I thought.  I have done some research and found some pretty amazing recipes as I try them I will let everyone know what is good and what to avoid.  The favorite work out of the week was one that we did for SQ PT and one that I also taught for the FIP class.  The concept is pretty simple and yet is a killer work out.  The idea is to take six or seven movements and do all of them 10 times.  Then you do all of the same movements 9 then 8 and so on down to one rep.  To add running I had them complete one round and then sprint about 200 meters.  It broke down something like this:
10,9,8,7,6,5,4,3,2,1
 Push ups (clearing hands off floor at the bottom of the push up)
Sit Ups
Air Squats
Pull ups
MTN Climbers (4 Count movement)
Lunges
Then run 200 meters in under 50 seconds

It can be modified really easy and it is up to the person what they want to work. I have seen it done with bench press dead lifts what ever.

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